Podcasts about if it fits your macros

In this episode, Coach Chrysta is back to bust three common nutrition myths that might be sabotaging your progress. We're breaking down:1️⃣ Why vodka water/club soda isn't a “healthier” alcohol choice.2️⃣ The truth about “If It Fits Your Macros” and why quality matters just as much as quantity.3️⃣ How “natural” and “all-natural” food labels can be misleading.We dive into how alcohol affects your metabolism, muscle growth, and recovery, why processed foods that “fit your macros” can still hold you back, and what to watch for on ingredient labels to avoid hidden junk.www.redwolfcrossfit.com

Want to learn more from us? Join the free online community: https://modernmeathead.circle.so/join?invitation_token=c8c35c98b4f0b477c421dff4ae6e3598273ab8bc-89739bd7-bed9-4ee3-bcdc-aa8ae8871089Time stamps:00:14 - Discussion on range of motion04:56 - Problems with arbitrary assessments07:00 - Testosterone testing misconceptions12:09 - Identifying goals before testing15:00 - Normal vs. healthy in performance metrics18:35 - Harder solutions for long-term effectiveness22:24 - Idealized mindset vs. real-life outcomes24:01 - Structure's role in physical adaptations27:43 - Sauna sessions and competitive drive30:01 - If It Fits Your Macros explained32:06 - Understanding load tolerance in adaptation36:01 - The concept of two camps in fitness40:24 - Importance of avoiding categorical thinking45:40 - Understanding individual goals in fitness49:06 - Importance of nuanced training approaches55:53 - Triceps pushdowns are effective for hypertrophy

Want to learn more from us? Join the free online community: https://modernmeathead.circle.so/join?invitation_token=c8c35c98b4f0b477c421dff4ae6e3598273ab8bc-89739bd7-bed9-4ee3-bcdc-aa8ae8871089Time stamps:00:14 - Discussion on range of motion04:56 - Problems with arbitrary assessments07:00 - Testosterone testing misconceptions12:09 - Identifying goals before testing15:00 - Normal vs. healthy in performance metrics18:35 - Harder solutions for long-term effectiveness22:24 - Idealized mindset vs. real-life outcomes24:01 - Structure's role in physical adaptations27:43 - Sauna sessions and competitive drive30:01 - If It Fits Your Macros explained32:06 - Understanding load tolerance in adaptation36:01 - The concept of two camps in fitness40:24 - Importance of avoiding categorical thinking45:40 - Understanding individual goals in fitness49:06 - Importance of nuanced training approaches55:53 - Triceps pushdowns are effective for hypertrophy

Summary In this episode of the Chase and Health podcast, Chase Smith and Coach Chris answer questions related to nutrition and fitness. They discuss how to turn a high glycemic index (GI) carb into a low GI one by adding protein or complex carbs. They also talk about making simple long-term changes for weight management, emphasizing the importance of sustainability and small, sustainable changes. The hosts address the concept of 'if it fits your macros' and explain that while it may work temporarily, it is not a sustainable approach for long-term success. They also provide strategies for getting steps in when sitting at a computer for eight hours a day, such as taking short walks throughout the day or doing exercises next to the desk. Overall, the episode provides practical advice for improving nutrition, fitness, and overall health. Chapters 00:00 Introduction and Question 1: Turning High GI Carbs into Low GI Ones 03:52 Question 2: Creating Sustainable Long-Term Changes for Weight Management 09:13 Question 3: The Pitfalls of 'If It Fits Your Macros' 13:58 Question 4: Strategies for Getting Steps in with a Sedentary Lifestyle 24:54 Conclusion SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:  Chase's Instagram: https://www.instagram.com/changing_chase/ Chris' Instagram: https://www.instagram.com/conquer_fitness2021/ Facebook Group: https://www.facebook.com/groups/665770984678334/ Visit our Website: https://www.conquerfitnessandnutrition.com/  Work with Conquer Fitness and Nutrition for 1:1 Coaching: https://api.leadconnectorhq.com/widget/bookings/consultation-call-with-chris  Join The Fit Fam Collective (Free 7-day Trial then $37/month): https://info.conquerfitnessandnutrition.com/fit-fam-collective

"If It Fits Your Macros" is a concept that suggests that as long as the foods you eat have appropriate macronutrient content (proteins, fats and carbs, and therefore total calories), it doesn't matter how natural or processed the foods are. In this episode, I explain my gradually shifting views on this topic. --- Support this podcast: https://podcasters.spotify.com/pod/show/keeptalkingco/support

Body Building, If It Fits Your Macros, Beach Body, and Weight Watchers are all very different diet and "fitness" lifestyles. However, they all have the same goal - starving your body in order to force your body into a weightloss response.The one thing these diets all have in common is that they are not sustainable, they promote restriction, unhealthy eating habits, unhealthy relationships with foods, and lead to deprivation + disordered eating. For obvious reasons, we don't recommend any of these diets. In this episode, we break down each diet and why we don't recommend it. We also discuss macro counting, why it can be helpful, and why there might be a time and place for macro counting from a place of nourishment, not restriction and deprivation. LINKSLaura's Info:Instagram: @wildlyonswellnessWebsite: www.wildlyonswellness.comAnnika's Info:Instagram: @iamannikanicoleWebsite: www.builtfrombones.comCourse + Products:Wild + Well-Fed CourseWild + Well-Fed Shop

Navigating the intricate maze of flexible dieting, I unravel the complex threads of "If It Fits Your Macros" and its deceptive guise of freedom. Strapped with a calculator for every meal, the quest for a perfect macro balance often treads a fine line between structure and obsession, leaving us to wonder if the flexibility it boasts is merely an illusion. In this episode, I dissect the notion that tracking every gram can liberate us, while investigating how it might just as easily ensnare us in a web of food fixation, distancing us from the very real need for nutrient-rich meals and the joy of intuitive eating.Life in the ever-shifting rhythm of irregular work hours adds another layer to this intricate puzzle. I share my personal experiences as a shift worker, emphasizing the potency of patience and kindness towards oneself when navigating the unpredictable tides of work and wellness. Join me as we explore strategies to remain steadfast in our commitment to mental health, persevering through the challenges that come with non-traditional work schedules, and celebrate the resilience that defines our journey towards a more balanced, healthier existence.Support the show YOU CAN FIND ME AT Website Facebook Instagram LinkedIn YouTube COACHING One2One Coaching One Off Consults ________________________ FREE E-BOOK - “The best way to eat on Night shift” IN-HOUSE SEMINARS - Enquire Here _____________________ Disclaimer: Roger Sutherland is not a doctor or a medical professional. Always consult a physician before implementing any strategies mentioned in this podcast. Use of this information is strictly at your own risk. Roger Sutherland will not assume any liability for direct or indirect losses or damages that may result from the use of the information contained in this podcast including but not limited to economic loss, injury, illness, or death. _______________________

We're also peeling back the layers on some of our most pivotal moments. Moments that have shaped our perspectives, transformed our bodies and ultimately, inspired others to embark on their own journeys. From Coach Natalie's fascinating foray into bodybuilding to our own battles with injuries and the rigorous photo shoot preps, we reflect on the essence of these experiences and how they've pushed us to our limits. And of course, no fitness dialogue is complete without addressing the ever-evolving relationship with food. Remember when the term 'If It Fits Your Macros' (IIFYM) was still novel? We certainly do. As we dissect the evolution of training and nutrition, we shed light on our personal journeys with food, underscoring the importance of collaboration, education and time in understanding nutrition. Look forward to some candid, thought-provoking and insightful perspectives - all designed to inspire you on your own fitness journey. To Apply For Coaching With Our Team: CLICK HERETo ask us a question for the next Q+A episode: CLICK HERE Read Our Free Blogs: CLICK HEREFollow Our Team On Instagram:- ELEVATED COACHING SYSTEMS TEAM PAGE- JEREMIAH- ANDREA- NATALIE

Today, the battle between Flexible Dieting and If It Fits Your Macros (or IIFYM) is on. You'll discover why the freedom to eat your favorite foods and only tracking macros isn't enough to achieve real, life-changing health. I will compare the glaring differences between flexible dieting and IIFYM so you can fuel your body for peak performance, physique, and longevity and make friends with foods that serve you and your values.__________Click here to apply for coaching!__________Today you'll learn all about:[1:44] What is IIFYM[5:01] Personal experience with tracking macros[7:00] Importance of fiber and its health benefits[8:50] Transitioning to the flexible dieting approach[10:57] Quote about flexible dieting from Alan Argon's book [12:02] Different approaches to tracking and precision in flexible dieting[16:47] Tracking fiber for improved health and fat loss[18:25] Setting a maximum for saturated fat intake and tracking micronutrients[19:24] Tracking workout nutrition and biofeedback[21:52] The impact of meal timing and food choices on digestion[24:10] The importance of sustainable and flexible dieting approach[25:14] How do you do flexible dieting?[31:01] Free 30-minute breakthrough session to achieve your fitness goals[32:47] OutroEpisode resources:Ep 80: Flexible Dieting, Evidence-Based Nutrition, and Protein Strategies with Alan AragonEp 59: Why You Should Track Your FoodBook: Flexible Dieting (Alan Aragon)MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!)Support the show

If It Fits Your Macros is a dietary strategy that revolves around setting a specific calorie, protein, carb, and fat goal, and eating whatever foods you want throughout the day, as long as it hits those targets. Your hosts are going to guide you through the basics and walk you through the science behind it. Will this strategy work for you? Listen to find out! FS Premium: Sign up here!! Get a bonus episode EVERY SINGLE FRIDAY HERE as a part of premium for just five bucks (plus exclusive discounts, a monthly $300 Legion giveaway, and MORE) Links from the episode: - Protein calculator -TDEE Calculator Legion Athletics Discount: Take 20% off Legion Athletics Supplements with code “FSPOD” at checkout here. Follow us! TikTok: @fs.pod Instagram: @fs.pod Facebook: Fitness Stuff (for normal people) Watch on YouTube: Fitness stuff (for normal people)

You're about to embark on a profound health journey, one that will alter the way you perceive fitness, nutrition, and the inherent value of a supportive community. Picture this: Bulking and cutting like a pro, hacking your health, and embracing the power of a well-toned body that commands respect—all while enjoying food and living a normal life. That's right, we're shattering misconceptions, and redefining what it means to adopt a healthy, fit lifestyle.Join us, Ben and Dave, as we share tales from the ER, discuss the ebbs and flows of our fitness journey, and provide a fresh perspective that will alter how you approach your health goals. We'll let you in on our strategies, such as the ingenious 'If It Fits Your Macros' (IIFYM) plan, which underscores the importance of flexible nutrition. With us, you'll learn that the path to a great physique doesn't have to involve sacrifices. We'll also reveal the tools we use, like Ultra Human, an app that has helped us optimize our glucose, heart rate, and more.But we aren't just about preaching; we're all ears. We value feedback from you—our listeners—and we believe in the power of a supportive community. We'll share our struggles, victories, and the transformational power of knowing your body, tracking progress, and maintaining a healthy balance. And yes, you'll even hear about the Rock's “cheap meals.” Ultimately, we're here to foster a candid dialogue about health, personal transformation, and the importance of having a tribe cheering you on through every step of your fitness journey. So, buckle up and get ready to redefine your fitness goals with us!Where to find usWe Hack Health: TwitterWe Hack Health: InstagramWe Hack Health: DiscordNew merch now live - v3. - Use - WEHACKHEALTH10 for 10% offSupport the show

Perfectionism has a sneaky way of slowing down weightloss. Even if you're usually not a perfectionist... Perfectionism traits show up a lot in lifelong dieters. So many of the tactics and methods used in old-school, traditional diets like Weight Watchers, My Fitness Pal, If It Fits Your Macros...RELY on streaks, doing it "right" and following inflexible rules. Trust me, these types of programs throw kerosene on the perfection fire. Diet perfectionism often sounds like: "This won't be good enough" "My family makes it hard for me to lose weight" "When XYZ happens, THEN I can diet" Here's a promise I can make you. Every success story in weightloss that I've coached... The 1000s of women who lost weight after YEARS of failing... Myself included, who lost 100lbs... Everyone started on day one thinking we couldn't do it. We had our bullshit perfectionistic thinking riding shotgun while we lost weight. In this podcast, I'll tell you how to bitch slap the perfectionistic side of you to the backseat. Trust me, being perfect is NOT required to lose weight and keep it off. The podcast will tell you why.   Get the Free Course here: http://NoBSFreeCourse.com

FOLGENDE Mikroveränderungen können dir helfen: **hinterlasse dem Podcast eine 5 Sterne Bewertung** IG: @maja.powergirl 1️⃣ Mealplan statt Tracking: Arbeitet mit einem Mealplan anstelle von detailliertem Tracking oder "If It Fits Your Macros" (IIFYM). Damit müsst ihr euch weniger Gedanken über eure Mahlzeiten machen und könnt sicherstellen, dass euer Körper genau dann die richtige Nahrung bekommt, wenn er sie braucht. Meine Erfahrungen im Powergirl Coaching haben gezeigt, dass diese Methode effektiv ist. 2️⃣ Weniger Milchprodukte: Viele Frauen berichten von einer besseren Haut und weniger Verdauungsproblemen, wenn sie den Konsum von Milchprodukten reduzieren. Hormonelle Einflüsse, entzündungsfördernde Eigenschaften und mögliche Unverträglichkeiten können dazu beitragen. Achtet auf euren Körper und probiert aus, wie er auf eine Reduzierung von Milchprodukten reagiert. 3️⃣ Süßstoffe reduzieren: Der regelmäßige Konsum von Süßstoffen kann dazu führen, dass ihr weiterhin süße Geschmackserlebnisse sucht und euch nach zuckerhaltigen Lebensmitteln sehnt. Süßstoffe wirken im Gehirn und aktivieren Geschmacksrezeptoren, die normalerweise auf den Geschmack von Süße reagieren. Dies kann das Verlangen nach süßen Lebensmitteln verstärken und die Geschmacksempfindlichkeit für natürlichen Zucker erhöhen. Versucht, den Konsum von Süßstoffen zu reduzieren und achtet auf eure Geschmacksempfindungen. 4️⃣ Unverarbeitete Lebensmittel bevorzugen: Unverarbeitete Lebensmittel wie frisches Obst und Gemüse, Vollkornprodukte, mageres Fleisch und Fisch enthalten essentielle Nährstoffe, sind meist niedriger im Zucker- und Zusatzstoffgehalt und werden besser vom Körper aufgenommen. Sie können zu einer besseren Hautgesundheit beitragen und das Verlangen nach ungesunden Snacks reduzieren. Achtet auf eine ausgewogene Ernährung mit unverarbeiteten Lebensmitteln. www.powergirlcoaching.de

What's the difference between these approaches? If It Fits Your Macros may have you diving for doughnuts, while clean eating can cause issues from too much restriction. We'll cover the pros and cons, and how flexible dieting may be a happy middle ground.

Do you find yourself stressed out trying to figure out WHAT you should be eating? Have you started counting macros only to wonder if its true that it doesn't matter what you eat as long as it "fits"?In today's episode I break down a few important things to consider when labeling foods and how to stop trying to label things and instead focus on the most important considerations. Nourishing your body with nutrients, enjoying the food you eat, and getting the results you want. Are you interested in learning more about dialing in your nutrition? Schedule.a clarity call below:https://formfaca.de/sm/8F3alRLhKJoin My Free Facebook Group: LIVE TRAININGS, SUPPORT, EDUCATION :https://www.facebook.com/groups/14193.

What's the difference between these approaches? If It Fits Your Macros may have you diving for doughnuts, while clean eating can cause issues from too much restriction. We'll cover the pros and cons, and how flexible dieting may be a happy middle ground.

A few important topics today rolled into one main talking point about the concept of reverse dieting and why this popular bodybuilding style diet has become so popular among lifestyle clients recently. I'll explain the process of reverse dieting and explain some key aspects around food quality.   Time Stamps:   (0:05) Bodybuilding Dieting Technique (4:05) First Official Bodybuilding Show in Denver (7:20) The Process of Reverse Dieting (13:25) Using the Scale as a Tool (18:25) The Importance of Quality (21:06) “If It Fits Your Macros” (25:18) Where to Connect with Me -------------------- Follow my Facebook Page where I go Live Every Week with New Educational Information to Help You Live Your Best Life - https://www.facebook.com/covinofitness -------------------- Follow me on Instagram! - https://www.instagram.com/carolcovinofitness/

Die heutige Folge dreht sich mal wieder um unsere Ernährung: Hast du schon mal von „If It Fits Your Macros“, auch IIFYM, gehört? Wenn deine Antwort jetzt „nein“ lautet, dann darfst du diese Folge auf keinen Fall verpassen, denn wir erzählen dir von einer Ernährungsweise, die dir maximalen Erfolg ohne jegliche Einschränkungen bietet

This episode starts off with more awesome client shout outs and milestones! So fun watching our MacroWorks clients killing it! Then we get into the meat of the episode which discusses how we lost weight using the "If It Fits Your Macros" system but how it didn't help us reach our ultimate goal which was overall health and feeling out best! We discuss why many who eat that way have a tendency to gain their weight back because of a lack of real change. We'd love to hear your thoughts on the episode so make sure to comment, like, share and let us know how we're doing! Have a great week!

A REAL NUTRITION OG COMES ON THE PODCAST THIS WEEK! It was an absolute honor to have Alan on the podcast because he has been in the game for DECADES and literally is one of the pioneers of flexible dieting. So in this podcast, you're going to learn what the FUNDAMENTAL truths, in regards to nutrition, actually are and have a better understanding of what are the MYTHS inside the industry. Ultimately leaving this podcast with a better knowledge base and ability to apply what you've learned, directly into your diet. —- To Download The Tailored Trainer and Gain Unlimited Access To Expert Programming, Sign Up Here: https://tailoredtrainer.securechkout.com/ To Get Your Questions Answered On The Podcast: Ask Us Here! 1st Phorm Supps: To Get FREE PRIORITY SHIPPING and Support The Podcast, Get Your Supplements At 1st Phorm Using Our Link: www.1stphorm.com/tailoredcoachingmethod To Apply For Coaching: Click Here Download 1 (or ALL) Of Our FREE GUIDES: www.tailoredcoachingmethod.com/guides Private Podcast FB Community: Be Part Of The Conversation and Community, RIGHT HERE. —- Timestamps: 3:45 - Allens Story and Background 10:15 - What made you interested in starting doing research reviews 13:15 - All about fitness forms and message boards 23:40 - “If It Fits Your Macros” 27:00 - Is there a way around “Calories in, Calories out” 31:45 - Energy Balance and Intermittent Fasting 43:40 - Carnivore Diet. Dangers? Benefits? 51:50 - High Carb vs Low Carb 1:02:40 - Research Review on Bodybuilders 1:06:15 - Where you can find Alan and all of his content. — Extra Content For You:  How We Coach: Client Case Study Article Top 4 Podcast Episodes: - Nutritional Periodization - Nutrition FAQ - Training FAQ - My Story ---- Cody McBroom Has Also Been Featured On: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, Barbell Shrugged, Strong By Design, OPEX Fitness and More… ---- Social Links: Blog – http://www.tailoredcoachingmethod.com/blog
 Facebook - https://www.facebook.com/tailoredcoachingmethod
 Instagram -https://www.instagram.com/codymcbroom YouTube - https://www.youtube.com/TailoredCoachingMethod Email – info@tailoredcoachingmethod.com

0:08 I have a very special episode for you today, we're gonna be diving into clarifying your brand message so that you can get more leads into your business. And so essentially, you can grow your business. This is a pretty huge topic, especially for those who are putting in the effort who are actually creating content, who are doing all of the things following different strategies following different tactics to market their business. But they're not yet getting consistent leads, they're not yet really signing up clients predictably.  2:27 So with that being said, let's go ahead and dive on in to the episode. And if you're following on the live stream, I encourage you to take notes in the comment section, it's going to be helpful for you and for me for both of us. And if you're on the podcast, you should definitely be taking notes on things that really stand out so you can implement what you are learning because again, that's what's going to work. And that leads us to diving into today.  4:00 Okay, so the big mistake that people are making the big, big, big mistake is that we are messaging commodity based marketing messages, commodity based marketing messages. And this is no way to grow a personal brand online. You see, I come from the gym world. I don't know if anybody here can relate if you've ever been like a brick and mortar or a gym owner or an in a personal trainer, but how you market a business there is vastly different than how you market online in a lot of people like our marketing and even in brick and mortar these days. It's just you can't you can't market features and benefits and information and how to it just doesn't work. Right because here's the thing, everybody's doing that. 7:39 I want you to think for a minute, and I'll unpack this in a second, I want you to think for a minute, like any great book, any great movie, any greats brand, they have one core thing that separates them from everybody else. You know, you may have heard about this core belief as like a core premise, or a unique mechanism, or a USP, I haven't heard the word USP in a while but unique selling proposition. You may have heard this in different ways. But it all comes down to a core belief that when you're utilizing this core belief in your messaging, and obviously in your content, this is what makes people say, that's the thing that I have to try, like, look at some examples from around the industry. If you're in the weight loss space, then you've probably seen, you know, keto in all the Keto products, and you've intermittent fasting rises, and the If It Fits Your Macros, each of these things has a core premise. 13:01 I would love to know. So you can drop that in the comments. Let me know what your core belief is. If you don't know, you can ask some questions. All right, shoot some questions over. If you're listening on the podcast, definitely shoot me your core beliefs shoot me a message I'd love to know. And if you have any questions about it, I would love to connect with you.  16:19 And that's what we're going to deliver right to you. So with that being said, remember this your message matters or right now more than it ever has before. People need to hear your message. You've got to speak up and you got to learn how to communicate, to convert. As always, have faith stay focused and take aligned action.   “Find the core belief of your brand” Helping people get a result Know who you are speaking to The BIG MISTAKE that people are making                 16:19 And that's what we're going to deliver right to you. So with that being said, remember this your message matters or right now more than it ever has before. People need to hear your message. You've got to speak up and you got to learn how to communicate, to convert. As always, have faith stay focused and take aligned action

There's a lot of young hot shots in the gym who subscribe to the "If It Fits Your Macros" approach, where as long as they meet their protein and calorie totals they can eat whatever they want. A long time ago, I was that guy, eating a whole pizza and then training an hour later and STILL getting wicked results. Decades later, here's what I found; the ones who maintained a plan with higher micronutrients within their allotted calories outperformed the second group, felt less hunger, and had a more sustainable plan where they could better keep their results year round. With that said, there's huge value from a psychological standpoint from having "fun foods" in your diet, even if they are low in quality nutrients. This podcast addresses this reality and gives you a way of optimizing your plan to have the "best of both worlds"

Bariatric Bypass RNY 2004 is Carnivore Safe to Follow with 18:6 Fasting, Early Puberty, Group B Strep in Pregnancy and Rebuilding Gut After IV Penecillin, Not Losing Fat, Poo Frequency Make your health an act of rebellion. Join The Healthy Rebellion Please Subscribe and Review: Apple Podcasts | RSS Submit your questions for the podcast here Show Notes: News topic du jour: Origin of Covid — Following the Clues 1. Bariatric Bypass RNY 2004 is Carnivore Safe to Follow with 18:6 Fasting [17:07] Judy says: Hello Mr Wolf, I am a 68 year old female, 167 lbs, on no medications who unfortunately had Bariatric surgery back in 2004. Since 2018 I started Keto to lose a regain of 52 lbs which I had been been trying to lose since 2011 by following Weight Watchers,  many times!! After researching Ketogenic in January 2018 I became a lot smarter in knowing that the SAD way of eating was so wrong. I have recently transitioned over to Carnivore but have concerns on ratios of Protein to Fat. I do know being a Bariatric patient Protein is priority over Fats.   I eat 2 meals a day, lunch (11:00am) & dinner (5 or 5:30pm). By 6 or 6:30pm my Fasting starts.  With my pouch only able to hold so much food I’m all over the board with my Protein & Fats.  Fill up so fast. My carbs are easily 5 or less everyday (spices).   No dairy other than butter at this time (testing elimination) I feel satiated but I think that is from eating to many fats.  Bulletproof coffee each day. Have last 2 days eliminated this.  Don’t snack never feel the need.  If you could please just give me imput if carnivore is for me along with fasting or should I go back to eating Keto w 20 Total carbs or less.  I did start to have many binges in past year eating Keto (sugar addict big time) .  Carnivore after getting body adjusted no massive binges at all. Hope you can give me some insight Mr Wolf to my confusion.  I do know there are many people that have these weight loss surgeries.  I just wished I had known about Keto, LCHF, Carnivore back in 2004 weighing at 313 lbs I would have said NO to this drastic, irreversible surgery. Thank you, Judy   2. Early Puberty [22:58] Greg says: Hi Robb and Nicki: I’ve been keeping up with your books and podcasts since 2013, right around the time my daughter was born. In a recent visit, my Mom pulled a classic mother-in-law move and horrified my wife with a genetic fun fact – that she had her first period at 9 years old. She implied that recent moodiness might not be attributed to the boatload of sweet tea and candy that they had just showered the child in, but rather hormones. The only time I’ve ever been of average height was middle school, when I hit puberty a little bit early (11 or 12). I’m 5’4” now. I also went bald very early, around 18. My daughter arrived 6 weeks early and also lost baby teeth before everyone in her daycare. My wife Janet hit puberty at 14, as did her Mom. As a family, we’re about 80/20 paleo – we’ve almost completely eliminated gluten, sugar, and other junk food from the kiddo’s diet, with occasional weekly exceptions – her two favorite foods, by a landslide, are steak and broccoli. And her after-school program is Taekwondo, so she stays active. She’s struggled a little with constipation and we give her a dash of miralax each morning, which seems to keep that in check. She takes a multivitamin and during covid, we’ve added vitamin D to the mix, since she’s been in-person for quite a while now. In terms of other items of interest, we have confirmed Celiac on Janet’s side of the family (her maternal grandmother). And my Mom had Pica as a kid (eating dirt/sand due to a mineral deficiency) and she has continued to have hormonal challenges throughout adulthood. Curious if this is 100% genetic roulette or if there is anything that we can do to slow the potential early onset of puberty via smart food choices. We’ll also be discussing with her pediatrician but would love your insight going into that conversation. Happy to provide additional details, I realize this might be a hodge-podge of arbitrarily selected clues. Thank you! Greg PS – LMNT is my go-to drink after the Saturday long run. Doing 8+ miles in Charleston humidity results in salt rapidly exiting my body via sweat, so LMNT keeps me from having headaches and needing long naps afterward. Evolutionary fitness as a function of pubertal age in 22 subsistence-based traditional societies   3. Group B Strep in Pregnancy and Rebuilding Gut After IV Penecillin [30:05] Rochelle says: Hi Robb! I'm pregnant with my second kiddo and tested positive for Group B Strep. My doula has recommended following hospital policy and doing the IV penicillin during labor. She knows many parents that have tried to fight it and the result was an even longer hospital stay and a more likely (unnecessary) NICU stay for baby. What can I do for me and baby before and after birth to prepare and repopulate our microbiome? Probiotics, fermented foods? We plan on breastfeeding. It's time for The Healthy Rebelion Radio Trivia!   [35:08] Healthy Rebellion Radio sponsor DrinkLMNT  is giving a box of LMNT Recharge electrolytes to 3 lucky winners, selected at random, who answer the following question correctly... Robb, one of our listeners asked what your favorite ice cream flavor is? Did you all hear that? To play, go to robbwolf.com/trivia and enter your answer. We’ll randomly select three people with the correct answer to win a box of electrolytes from drink LMNT. The cutoff to answer this week's trivia and be eligible to win is Thursday May 20th at midnight. Winners will be notified via email and we’ll announce the winners on Instagram as well. This is open to residents of the US only.   4. Not Losing Fat [37:23] Jacqui says: Hi Robb and Nicki! I love your podcast and value the balanced approach that you take to health advice, which is why I’m reaching out to you today.  After a long 8 months of testing, I was diagnosed with pituitary inflammation and 3 large nodules on my thyroid. My thyroid levels always still test in the ‘normal’ range. Over the last few years I have tried every ‘diet’ out there to lose weight. 2 years ago, I finally had some success with the If It Fits Your Macros way of eating, but it still took a whole year to lose 20 lbs. Then all progress halted. I felt uncomfortable with this way of eating because of all the highly processed foods they pushed/allowed. I started my own research and discovered carnivore. I dabbled with this a bit last year and have been committed to this way of eating since January of this year. My inflammation is down since starting. I eat eggs, some dairy, all kinds of meat and the occasional low carb fruit or veggie. I have not lost any fat since starting to eat like this. I fully realize that my focus should be on healing my body, and it is, especially in light of my recent diagnosis. However, I still would like to shed fat (my weight # is not as much of a concern to me as I know I carry a lot of muscle).  It’s so confusing with so many differing opinions out there, so my questions are these: Should I eliminate dairy? Why would it be that I was able to shed fat while eating crappy carbs? Is this an indication that perhaps I need more carbs for my body type? Or is it simply going to take some time to heal my body so it will release the fat? For the record, I am mid 40s, lift heavy 5 days per week (and compete in power lifting when covid allows), am not on any medications. I try to keep to the following macros: Calories - 1550, net carbs - 5% (18 gr), protein - 40% (155 gr), fat - 55% (95 gr). I weigh 195 lbs but am roughly 40% fat. When I was doing IIFYM, calories were the same. Macros were 40/30/30.   5. Poo Frequency? [44:31] Karla says: How often is optimal to go #2 in a day? Is once enough, or should it be after every meal? Is there a cutoff between too often and not enough? Sponsor: The Healthy Rebellion Radio is sponsored by our electrolyte company, LMNT. Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor LMNT for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. Click here to get your LMNT electrolytes

In this episode, Danny talks about everything related to nutrition! We tackle a wide range of fad diets with their pros and cons! From the ever so popular, “If It Fits Your Macros” diet, to going all in, protein style (AKA the Carnivore diet)!All training programs are on sale right now! Take advantage of this deal HERE!---Thanks For Listening!---RESOURCES/COACHING:Check out my programs and E-Books! Click HERE!I am all about education and that is not limited to this podcast! Feel free to grab a FREE guide (Nutrition, Training, Macros, Etc!) HERE!Interested in Working With Coach Danny and His One-On-One Coaching Team? Click HERE!Want To Have YOUR Question Answered On an Upcoming Episode of DYNAMIC DIALOGUE? You Can Submit It HERE!Want to Support The Podcast AND Get in Better Shape? Grab a Program HERE!----SOCIAL LINKS:Follow Coach Danny on INSTAGRAMFollow Coach Danny on TwitterFollow Coach Danny on FacebookGet More In-Depth Articles Written By Yours’ Truly HERE!-----TIMESTAMPS:Routine Housekeeping Updates! 3:00Positives and Negatives of Different Diets 5:02Ketogenic Diet!  5:39If It Fits Your Macros, Tracking!  12:40Veganism!  16:29Carnivore!  21:01Intermittent Fasting!  25:08

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present two more qualities/skills needed for weight loss/management. In Episode #44, I introduced this series and began with two integral qualities—Thoughtfulness (the ability to Think about the Think-Feel—Eat cycle) and Honesty (with ourselves about ALL THE STUFF!). In Episode #45, I continued with more qualities essential for weight loss (and, of course, how to develop them, expand the ones we have, apply them to weight loss, create tricks around them and more!). These qualities are Patience, Perseverance, and Self-Control (including my new Immediate Gratification vs. Delayed Gratification and what we can use in between the two---Intermediary/Planned Gratification). We are on the third episode of the series (out of four) today with the crucial qualities of Flexibility and Confidence! Here is what we focused on with Flexibility: 1. Why flexible eating plans are so popular now (including Macros, Inc; If It Fits Your Macros; Key Nutrition; and even Weight Watchers) 2. How many of us over 50 are done with the all or nothing approaches that we have tried over and over again throughout our lives and are ready to use flexibility to meet our goals 3. The importance of pivoting when something isn’t working 4. The opposite of flexibility 5. And when we take flexibility too far and it hinders our progress Here is what we focused on with Confidence: 1. How Confidence can be an endless circle of “confidence leads to success, but we need success to feel confident” that we need to try to break into in order to achieve the confidence level we need for our goals 2. How we can use other markers of success to break into the confidence circle---making incremental changes that we succeed at will give us the self-integrity and confidence to do more and more and more 3. Confidence is a Feeling---and I plugged it into the Think -Feel-Eat cycle for us 4. So much Confidence goodness! Yay! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=iDSBR1JmeqU&feature=emb_title See full article here: https://donnareish.com/tfe-episode-46/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!). In this episode, I present more qualities/skills needed for weight loss. In Episode #44, I presented two important qualities for weights loss: Thoughtfulness (thinking!) and Honesty (my personal goal right now). These were even eye-opening for me as I outlined and presented them! In today’s episode, I begin with a study (“Maintenance of Lost Weight and Long-Term Management of Obesity”). In this study, it reveals that people are more likely to keep weight off when they lose one pound per week (as opposed to faster weight loss). This is a meta-study, so it brought together 29 long-term weight loss studies. (Of course, there are other individual studies saying that fast weight loss is better because of the immediate rewards, but this episode is focusing on Patience, Perseverance, and Self-Control—all of which are more likely with slower weight loss.) For this week’s qualities/skills, I begin with the combination of Patience and Perseverance. These two qualities are closely related in that when we are dealing with long-term goals requiring Patience, we must also have the Perseverance to keep going even when we are awaiting a long-term goal. We persevere (don’t give up) when we see success. But we also persevere when what we are asking of ourselves isn’t too difficult to do. As soon as we take on a protocol or eating plan that is too hard to sustain, perseverance goes out the window. The last quality I discuss today is Self-Control. I present some recent self-discoveries around the concept of immediate gratification. That is, that maybe always seeking for delayed gratification isn’t the answer. When we only have two choices---eating cupcakes now or eating them in three months at Disney World, the latter seems too far out there (time wise and craving-wise). So I offered my new thoughts on three types of gratification: 1) Immediate gratification 2) Intermediary gratification 3) Delayed/long-term gratification I posit that this could be the reason that Intermittent Fasting is so popular (we don’t have to wait too long to eat); that Flexible Dieting (macro counting, Weight Watchers, If It Fits Your Macros, etc.) is so popular, and more. (Of course, in the Self-Control section, I also discuss dopamine/brain circuitry’s effect and hormone’s effect as discussed in previous episodes.) There is hope for developing qualities and skills that are needed for weight loss—or for expanding current skills in other life areas to weight management! Find all of my episodes, outlines, and articles for my two weekly broadcasts: (1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/ (2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/ Sign up for my free webinar: https://intermittentfastingwebinar.com Watch episode here: https://www.youtube.com/watch?v=KFmt32mP4JU&feature=youtu.be See full article here: https://donnareish.com/tfe-episode-45/ Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/ See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/ See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/ Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/ DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.

Access home workouts, gym workouts, a macro calculation tutorial, 250+ recipes & members only content: http://justget.fit/stronger Follow me!@justget.fit instagram.com/justget.fit/Interested in 1 on 1 coaching? Email me today: nikki@justget.fit

Access home workouts, gym workouts, a macro calculation tutorial, 250+ recipes & members only content: http://justget.fit/stronger Follow me!@justget.fit instagram.com/justget.fit/Interested in 1 on 1 coaching? Email me today: nikki@justget.fit

Hey Stylers, in der August Folge soll es um das Ernährungskonzept IIFYM - If It Fits Your Macros gehen. Schaut hierzu auch im Blog vorbei unter www.dominikzeis.de/blog Hier findet ihr auch die versprochenen Formeln zur Berechnung. Sportliche Grüße Euer Dominik

Celeste kicks off the Mother’s Day series talking to Shayla Hubbard, an IFBB Bikini Professional who has a mission to inspire others to be happy and healthy, loves to teach others how to eat out is possible while sticking to their goals, and is currently 35 weeks pregnant with her first child!  Celeste starts off the episode by asking Shayla about her pre-stage ritual and before diving into the topic of pregnancy, Celeste asks Shayla about her experience with thyroid cancer. Shayla shares what led her to find out she even had cancer to begin with and how that inspired her to decide to pursue competing and the effect that her cancer recovery had on her competing career over time.  Next, Celeste asks Shayla about her strategies and tips for eating out while staying on track with her health and fitness goals. Shayla goes into how the “If It Fits Your Macros” approach has helped her and how to go about incorporating that into your lifestyle even during a diet period.  Shayla talks about the importance goal setting has in her day to day and how she uses those goal setting practices to help her succeed and not feel overwhelmed or compare herself to others.  Celeste then asks Shayla about how her priorities and expectations of her circumstances have changed since becoming pregnant. Shayla shares what drove her decision to start family planning and becoming pregnant shortly after earning her pro card and the journey and experiences she and her husband went through with infertility, discussing the mental and emotional tolls it took on the both of them.  Shayla opens the conversation to the topic of her menstrual cycle and how her experiences with losing it because of competing could have affected her ability to get pregnant. From there, Celeste and Shayla dive into a vulnerable dialogue of each individual’s experiences with the loss of a period or continuous bleeds and the steps they took to get it back, the emotions involved and the mental work they had to do to stay positive and assure themselves they were making the best decisions for their health.  Shayla discusses how she uses the strategy of goal setting and affirmations to help keep her calm and focused on what she can control to have the best possible outcome during uncertain situations.  Celeste then asks Shayla about her feelings of being pregnant while dealing with the coronavirus situation. Shayla concludes the episode by sharing with listeners her best advice for newbie competitors and girls on their road to pro. CONNECT WITH SHAYLA: https://www.instagram.com/shayhubfit/ CONNECT WITH CELESTE: https://www.instagram.com/celestial_fit/ Episode Time Stamps: [1:30] Shayla shares with us her pre-stage ritual. [2:30] Celeste asks Shayla to share how her experience with thyroid cancer inspired her to pursue competing. [8:10] Celeste asks Shayla about how her practices and habits since cancer recovery affected her bodybuilding career over time. [11:40] Shayla gives her insight as to the importance of a proper reverse diet and off season. [13:30] Celeste has Shayla dive into the topic of IIFYM and eating out while adhering to your fitness & nutrition goals. [15:25] Shayla dives into goal setting and shares her best tips and strategies she uses. [19:00] Celeste reiterates important points Shayla mentions about goal setting as well as shares important insights on habits and the affect they have on our lives. [23:00] Shayla talks about how she’s adjusted her expectations based on her circumstances during her pregnancy. [24:30] Celeste asks how Shayla’s training and nutrition has changed or been impacted because of her pregnancy. [28:00] Shayla talks about what made her decide to start family planning instead of continuing competing shortly after becoming a pro. [34:10] Shayla shares her experiences dealing with infertility and the steps her & her husband took to get pregnant. [38:20] Celeste asks about the emotional and mental toll of both Shayla and her husband while dealing with the infertility. [44:00] Shayla talks about how her fitness and competing goals have shifted or changed since becoming pregnant. [48:00] Shayla opens the conversation about her menstrual cycle and competing, the possible effects it could have had on her getting pregnant. [51:00] Celeste and Shayla dive into a deep and vulnerable conversation about hormonal changes, the loss & regain of a period, emotions attached to their experiences with that and competing in terms of how it could affect their future fertility. [55:00] Shayla asks Celeste to share her experiences with the loss of her period and the steps she took to get it back. [59:06] Shayla shares her plans of how she will approach body love and steer away from feelings of self loathing. [65:15] Celeste asks if Shayla has any practices she is currently using to stay calm and mentally prepare herself for the future. [72:20] Celeste and Shayla talk about Shayla’s experiences being pregnant during this time with the Coronavirus. [76:24] Shayla gives her best advice for new competitors and for girls on their road to pro.

Eating healthy but not seeing change? Trying to lose weight unsuccessfully? Find out what my most successful 1 on 1 nutrition clients all have in common!

One aspect of lifestyle change that not enough people talk about is how your partner impacts your choices. The people closest to us have the ability to help us stick to our goals, or take us further away from them. I also talk about how you can encourage someone close to you to make some health changes in a positive way.

Weight loss is hard! In today's podcast I talk about 5 common mistakes I see people making when it comes to losing weight.

Access 230+ recipes & learn to calculate your macros: justget.fit/no-more-boring-food Follow me! @justget.fit instagram.com/justget.fit/Interested in 1 on 1 coaching?Email me today: nikki@justget.fit

Access 230+ recipes & learn to calculate your macros: justget.fit/no-more-boring-food Follow me! @justget.fit instagram.com/justget.fit/Interested in 1 on 1 coaching?Email me today: nikki@justget.fit

Access 230+ recipes & learn to calculate your macros: justget.fit/no-more-boring-food Follow me! @justget.fit instagram.com/justget.fit/Interested in 1 on 1 coaching?Email me today: nikki@justget.fit

Access 220+ recipes & learn to calculate your macros: justget.fit/no-more-boring-food Follow me! @justget.fit instagram.com/justget.fit/Interested in 1 on 1 coaching?Email me today: nikki@justget.fit I'm a certified personal trainer and nutrition coach helping individuals all over the world achieve their goals!

In the inaugural episode of The Starving Podcast, Justin & Jordan discuss the benefits and imperfections of the most popular, and misinterpreted, performance based diets today: Ketogenic Diet, Paleolithic Diet, Intermittent Fasting, IIFYM (If It Fits Your Macros)  and Justin's own "Intrinsic Diet". Our reading & research for this episode can be found in this hyperlink!!Episode Summary 00:10:19 Keto Diet00:30:20 Intermittent Fasting00:43:40 Paleolithic Diet00:57:40 "IIFYM" or "If It Fits Your Macros" approach01:12:52 Intrinsic DietSponsorsConsistency Breeds Growth Use Promo Code: "CBG" Genopalate (United States Only)Use Promo Code: "CBG" Xendurance The Starving PodcastInstagram:  @the_starving_podcastJustin's Instagram:  @jrome_cbgJordan's Instagram:  @sleepinginonschooldaysGmail: thestarvingpodcast@gmail.comMusic: The New Idea Store FB: The New Idea Storethenewideastore@gmail.com

In Episode 83 a very good friend of mine, Drew Harrisberg, returns to the show to talk about hidden agendas in science and the media with specific reference to a few somewhat dangerous trends we have noticed. In this rather fluid exchange Drew and I cover everything from the manipulation of science to produce favourable outcomes to confusing and oversimplified messages from people of influence on social media. Specifically we cover: How Drew's transition to a plant based diet has played out since Episode 62 Dr Mark Hyman's confusing promotion of an extremely conflicted study on the "reversal of diabetes" Sarah Wilson's claims about methane and the impact of animal agriculture on climate change Why the "If It Fits Your Macros" & "Calorie Deficit" ideologies are an oversimplification and how it is possible to actually look and feel good at the same time (It's not one of the other) Good and bad foods - have we become too soft? The stigma associated with different types of Diabetes and associated sensitivity with regards to using 'diabetes' as an umbrella term. and much more I hope you found this to be an interesting episode - I certainly did. Literally a conversation Drew and I would have in private. An unscripted exchange with no holding back. As I allude to throughout in conversation I think it's important to note that just because I may hold a differing opinion to someone that doesn't mean I dislike them or want conflict. I am open to sitting down with any of the people mentioned, or others, to further discuss these ideas and flesh them out with the best available science we have. If we want to expand our minds we need to take these conversations to places where they are a little uncomfortable and I think we got there in this episode - I look forward to doing it in the future and hopefully having some of these proponents of diets like the Ketogenic, If It Fits Your Macros or the Carnivore Diet on the show. I realise some of you may be thinking don't give them the platform but in a controlled manner, if they do not have the fundamental science to support their argument, which I certainly havent been able to find, then ultimately all I see happening is an agenda revealing itself. RESOURCES/REFERENCES: For more information on the October 4-10th Plant Proof X Journey Retreat please visit here The retreats are an incredible week - a mix of exercise, connecting with like minded people, guest speakers, cooking demonstrations, delicious plant based meals and snacks, massages and plenty of down time to relax by the pool or explore the local area. Studies on plant based nutrition and diabetes management or risk: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682911/ https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2738784 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6560078/ https://www.ncbi.nlm.nih.gov/pubmed/19339401 https://www.ncbi.nlm.nih.gov/pubmed/29948369 https://www.ncbi.nlm.nih.gov/pubmed/16873779

In Episode 83 a very good friend of mine, Drew Harrisberg, returns to the show to talk about hidden agendas in science and the media with specific reference to a few somewhat dangerous trends we have noticed. In this rather fluid exchange Drew and I cover everything from the manipulation of science to produce favourable outcomes to confusing and oversimplified messages from people of influence on social media.Specifically we cover:How Drew's transition to a plant based diet has played out since Episode 62Dr Mark Hyman's confusing promotion of an extremely conflicted study on the "reversal of diabetes"Sarah Wilson's claims about methane and the impact of animal agriculture on climate changeWhy the "If It Fits Your Macros" & "Calorie Deficit" ideologies are an oversimplification and how it is possible to actually look and feel good at the same time (It's not one of the other)Good and bad foods - have we become too soft?The stigma associated with different types of Diabetes and associated sensitivity with regards to using 'diabetes' as an umbrella term.and much moreI hope you found this to be an interesting episode - I certainly did. Literally a conversation Drew and I would have in private. An unscripted exchange with no holding back. As I allude to throughout in conversation I think it’s important to note that just because I may hold a differing opinion to someone that doesn’t mean I dislike them or want conflict. I am open to sitting down with any of the people mentioned, or others, to further discuss these ideas and flesh them out with the best available science we have. If we want to expand our minds we need to take these conversations to places where they are a little uncomfortable and I think we got there in this episode - I look forward to doing it in the future and hopefully having some of these proponents of diets like the Ketogenic, If It Fits Your Macros or the Carnivore Diet on the show. I realise some of you may be thinking don’t give them the platform but in a controlled manner, if they do not have the fundamental science to support their argument, which I certainly havent been able to find, then ultimately all I see happening is an agenda revealing itself.RESOURCES/REFERENCES:For more information on the October 4-10th Plant Proof X Journey Retreat please visit hereThe retreats are an incredible week - a mix of exercise, connecting with like minded people, guest speakers, cooking demonstrations, delicious plant based meals and snacks, massages and plenty of down time to relax by the pool or explore the local area.Studies on plant based nutrition and diabetes management or risk:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682911/https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2738784https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6560078/https://www.ncbi.nlm.nih.gov/pubmed/19339401https://www.ncbi.nlm.nih.gov/pubmed/29948369https://www.ncbi.nlm.nih.gov/pubmed/16873779https://www.mdpi.com/2072-6643/10/2/189Dr Michelle McMacken & Shivam Joshi's response to the Hallberg article that Mark Hyman spoke about:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6682911/The highly conflicted Sarah Hallberg clinical study that was promoted by Dr Mark Hyman:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6520897/Hallberg conflict of interests:"S.J.H. is an employee and shareholder of Virta Health, a for-profit company that provides remote diabetes care using a low-carbohydrate nutrition intervention, and serves as an advisor for Atkins Corp. V.M.G. has no conflicts of interest to declare. T.L.H. is an employee of Virta Health. S.J.A. is an employee and shareholder of Virta Health."Isocaloric high carb versus Ketogenic diet study:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4962163/Truth about the Ketogenic Diet Blog:https://plantproof.com/the-truth-about-the-ketogenic-diet/Climate Change Blog:https://plantproof.com/animal-vs-plant-agriculture-in-the-era-of-climate-change/Interestingly Sarah Wilson has removed her blog so the link in my article to her website now results in a 404 page error. However, I downloaded the entire article and had already screenshot the bit about being supported by the animal industry which you can see in the blog. Deleted or not, the blog existed for 6+ years and based on the fact vigorous science doesn't support her opinion, and she has vested interests in animal agriculture, I believe the public were being grossly misled.If It Fits Your Macros Study by Kevin Hall on an Processed versus Unprocessed Diet with the same Macronutrients, fibre, sugar and sodium:https://www.cell.com/cell-metabolism/pdf/S1550-4131(19)30248-7.pdfShould Vegans Worry about Choline & brain health blog:https://plantproof.com/should-vegans-be-worried-about-choline-deficiency-and-their-brain-health/Drew Harrisberg's previous episodes on the Plant Proof Podcast:Episode 62Simon HillCreator of Plantproof.com - your FREE resource for plant based nutrition informationIf you want to receive FREE nutritional information to your inbox subscribe to the Plant Proof NewsletterBook coming out 2020 with Penguin (all proceeds being donated to charity)

Landree forces Drew to try out the dieting method If It Fits Your Macros. Also: Ani DiFranco Jam Sesh, Microcasting, and Internet Weirdo Check-In

A few years ago I stumbled into macro counting as an experiment via the popular online site, IIFYM. But after seeking the support of a fellow registered dietitian to learn more about the popular plan, macro counting quickly became a way of life for me — one that I’ve been embracing for more than two years now. The reason I originally tried IIFYM, what I learned from the experiment and most importantly, how macro counting actually helped me eat more, feel stronger and be happier in my body are detailed in this podcast, which is a read version of this blog post from my website. Much of this content originally appeared on Healthy Aperture but has subsequently moved to This Unmillennial Life and updated here with recent insights. ~Regan  *** Part 1: The IIFYM Experiment Are you a sucker for before and after stories like I am? Are you hoping you’ve clicked into this post today and are about to be amazed by pictures of the transformation I’ve undergone as a result of trying IIFYM? Sorry to dash your hopes.  I guess I’m just an old-fashioned unmillennial, but I still believe there are some things that don’t need to be shared online. And by “some things” obviously I mean me in a bikini-clad before/after picture collage. Instead, I am going to share in this post a very detailed account of what it was like to sign up for a “flexible dieting” plan via IIFYM, what happened with my weight, how I felt adopting a higher calorie eating plan and what I learned from Emily Field– a registered dietitian who specializes in macro counting – about how this type of eating plan can be the right fit for some people. But first, a disclaimer and then, a bit of background. Disclaimer There are a number of dietitians I’m associated with professionally who advocate for a diet-free approach to healthy eating. I do wholeheartedly agree that many people can and should approach a healthy lifestyle without a focus on dieting and being a slave to the scale. But I personally stop short of the mentality that loving your body and wanting to change/improve your body are mutually exclusive. In fact, as you read this post you’ll learn about how this experiment actually helped me personally get in touch with my own intuitive desires for what I want and need to eat each day. I’d also add that if you personally struggle with obsessive eating thoughts and behaviors, I don’t recommend a self-guided plan like this or macro counting in general. You should seek out the support of therapists and dietitians who specialize in disordered eating. Now, The Backstory A few years ago as I was doing some prep work for Healthy Aperture and looking at trending topics on Instagram, I stumbled across a cluster of hashtags that all centered on macro counting. Known by many different names (flexible dieting, IIFYM, reverse dieting), macro counting has been popular in the bodybuilding ranks for years. But recently, it seems to have made an upswing in mainstream popularity. Without knowing much about what exactly it entailed — I already understood it meant counting the basic dietary macronutrients of Protein, Fat and Carbohydrate  — I asked Lindsay to pull together a round up of “macro” focused recipes. She was completely clueless what I wanted.  And so was I. Knowing nothing about the community of folks devoted to macro counting, neither of us had any idea what recipes macro-counters were looking for. So I decided to do something totally outside of my comfort zone. I found the most popular macro counting site I could (IIFYM), signed up, ordered their “blueprint” and started tracking macros based on their recommendations daily for two months. An RD signing up for a non-RD developed eating plan. It’s a little weird, I know. But I wanted to experience a mainstream plan to better understand what IIFYM fanatics were really looking for.    IIFYM Review – The Sign-Up It wasn’t hard to find a community to join. One of the most popular hashtags being used among macro counters is #IIFYM (“If It Fits Your Macros”). The central premise of many macro counting plans is “flexible dieting,” where you can “eat whatever you want” as long as it works into your daily set of macros (hence the “If It Fits Your Macros” moniker.) This freedom of choice wasn’t exactly new to me. In my job as an editor at Weight Watchers Magazine years ago, I learned the Points system, which at that time heralded a quasi-non-diet approach to “allow” you to eat whatever you wanted as long as your Points allowed for it. Note: If you’ve ever tried a plan like this you know drinking Coke and eating Little Debbies, Pizza and Doritos meal-after-meal is never an option, even if it’s being sold to you that way. The structure of Points or macros or whatever parameter you’re tracking simply won’t allow it. The numbers won’t add up. But there is a “freedom” factor that can be a psychological benefit to folks who fear indulgences without structure and have a hard time letting go of the idea of “good” and “bad” foods. In a macro-centered approach, there is no good or bad. There’s simply food, which contains macros and the requirement to count those macros. So I visited the IIFYM site, input my info, used their free “macro calculator” and it spit out a set of fat, protein and carbohydrates numbers that I was to track each day. And then came the up-sell.  For $67 I could get a “custom” blueprint, tailored just for me. Their “coaches” would use “30 points of information” to generate a personalized plan. I thought “Hey, If I’m gonna try this, why not go for the gold?” So I took the bait, answered a bunch of questions about my goals and my current exercise regimen and waited… …but not long. Almost immediately I got an email — from an actual human; that was a bit of a surprise — wanting to clarify about my goals. The “coach” who was reviewing my goals noticed that I’d said I didn’t want to gain weight, but that I wanted to gain muscle. She basically called me out on this (in a nice way) and said I couldn’t have it both ways. “If you’re gonna gain muscle, you’re gonna gain weight.”  (I’ve since learned from Emily Field that this notion isn’t “exactly” true. Some people can build muscle in a calorie deficit, but it requires an intense focus on eating protein and weight lifting… and even then, it’s more attainable in an untrained individual than people who’ve been working out for years.) But I responded to her email and said “Okay, sure. I’m up for a weight gain” and waited again. A few days passed and my blueprint arrived. All 2000 calories of it. And I got scared. With the exception of my two pregnancies, I’ve never estimated my own calorie needs anywhere near 2000 calories. Never. In fact, at this point, it’s probably worth giving you a little background about my struggle with a healthy view of my weight. The Back-Backstory  I’m nearly 44 years old and have been trying to lose weight for at least 30 of those years. I started “dieting” as a 7th grader. I was always a chubby kid growing up. Then in 7th grade, I lost a lot of weight eating a diet mostly of oatmeal and baked potatoes. (Don’t try that at home, kids.) First, I won a beauty pageant.  Then, I made the 8th-grade cheerleading squad.  And subsequently, I adopted a thinness = success mentality. I’m not particularly proud to admit these things, but I think it’s worth understanding where I’ve been in my mental journey to healthy eating. My weight and eating habits normalized a bit in high school. (Although there was the time my high school majorette coach told me that I’d need to drop a few pounds over the summer if I wanted to stay on the squad in the fall. “Healthy At Every Size” wasn’t a concept on anyone’s radar circa 1990.) I would cycle in and out of seasons where I was hyper-focused on my weight and where I wasn’t. Eventually, I left for college, discovered a nutrition career path and never really fell back into any dangerously restrictive eating habits, but my weight was always on my mind. I’ve been trying to lose “a little” weight all my adult life. And truthfully, I’ve always believed that losing weight (or being lean) meant restricting. Not restricting to the point of an ultra low-calorie diet or major health risk, but restricting in a way that meant focusing on fewer calories in and more calories out — the traditional diet mentality. It’s sort of like being a teacher and focusing on the importance of reading. As an RD, it just seems to go with the territory. But it’s a territory I’m less happy occupying than I ever have been. Below, I share things I learned in this macro counting experiment, but the biggest benefit I’ve seen is in how much better my workouts feel when I’m not “restricting” my calories and how much more I want to work out. I can’t say if I’d feel the same had I chosen a plan that was geared toward “cutting” (a more calorie-restricted version of their macro plan aimed at fat loss). But since restricting’s never been my problem, trying out a plan that was fairly calorie-rich by my standards was an awesome change of pace. My Macro Experience Remember when I said it was a 2000 plan? Well actually, the blueprint I first received told me to eat the following each day (and track accordingly. I used MyFitnessPal to track my macros): Protein = 110 grams per day Carbs = 230 grams per day (30-35 of which should be fiber) Fat = 60 grams per day If you know your macro math, this totals out to be 1900 calories per day (Protein and Carbohydrate provide 4 calories/gram and Fat provides 9 calories/gram). This info was included in a 12-page plan that discussed all the basics about what macros are, how many calories are in each macro, made suggestions about healthy choices for each macro, detailed the importance of each macro, gave menu plans suggestions and on and on. The big “hook” in most macro counting plans, especially IIFYM, is the idea that by eating more than on a traditional restrictive diet, and especially more carbohydrates than many “dieters” may have been eating before, you’re boosting your metabolism, fueling better workouts and eating enough protein to build the muscle that’s so crucial for a more efficient metabolism (and build muscle for all those millions of before/after photos that are as much a part of the #IIFYM culture as are photos of what they eat. While participants aren’t told to post those pictures publicly, they are encouraged in their blueprints to take before/after photos to help see their progress beyond a number on the scale.) I can’t say how all macro counting and flexible diet plans allocate their ratio of carbs : protein : fat. But I will tell you IIFYM as an eating plan eschews the notion of low-carb and/or low-calorie eating to achieve a healthy weight. In terms of the actual info contained in the blueprint, none of it was “education” that I needed as an RD. But I read it all and tried to put myself in the position of the average blueprint buyer. And honestly, it was pretty good info. Other than the requirement to drink 3 to 4 liters of water per day, I don’t recall reading anything I thought was completely off-base. There was no sugar ban. No call to ditch dairy. No prohibition of foods that ended in Y or started with a W or whatever the most popular dietary restriction of the day is. The blueprint discussed the importance of healthy fats, carbohydrates as fuel and protein for muscle building. It was basically balanced. And I’ll admit, I was a little surprised. The part of the blueprint that caught my attention most was the recommendation to increase my macros if I was “the same weight” after 4 weeks. Recall how I said I’ve been restricting calories for 30 years? I was CERTAIN that this uptick in calories, well over what I’d been eating for years, would cause me to gain weight. I was prepared for it and had already decided whatever I gained on this little experiment would easily be trimmed off when I went back to my normal diet. Four weeks came and went. I gained weight. I lost weight. Two pounds, to be exact, that I gained right before my period and lost right after. So by the end of 4 weeks I was the same weight as when I started. Not gonna lie. I wasn’t expecting that. Either I had been grossly underestimating the calories I had been eating each day or this upswing in calories did actually dovetail with a boost in metabolism. It’s also possible that the set-point weight theory is coming into play here. You can read more about that here. So at one month with no weight gain, I did what the blueprint said and added 15 more grams of carbs and 5 more grams of fat to my diet. It’s hard to say if those extra macros amounted to permanent weight gain since I cycled 2 pounds up and down the entire time I was doing the program. So what did I think? My quick takeaway from this short trial of IIFYM was that it helped me get in touch with hunger in a way I hadn’t known before and helped me see the difference that adequately fueling my workouts made. Overall, those two things made it worth the $67 I sunk into it. But my macro counting experience didn’t end there. Part 2: Macro Counting – An RDs Perspective After I wrapped up my 60-day IIFYM experiment, I decided I wanted to take a deeper dive into learning more about how RDs were incorporating “flexible dieting” into their own practices and what types of results they were seeing with their clients. Identifying a “macro counting” RD wasn’t easy at first. I know TONS of RDs. But I didn’t recall a single one ever mentioning to me macro counting or flexible dieting as a part of his/her practice. Luckily, through the magic of Facebook I was able to post a query in a closed RD group and through a colleague thankfully found Emily Field, RD. I emailed Emily and asked if she’d be willing to answer a few questions about macro counting and the popularity of IIFYM (the online program I tested out.) She was kind enough to agree and provided some great insights as to how she uses “flexible dieting” in her practice. Little did I know that one little intro would turn into a longterm professional relationship and new friendship. In the months/years since I first emailed with Emily about IIFYM, I’ve worked with her as my personal dietitian and have included her input in The Sleep Episode, The Menstrual Cycle Episodeand The Intermittent Fasting Episode. I adore her and I’m so glad our paths crossed through this experiment. Here’s what she had to say in that first email exchange: Emily: I’ll use the term “flexible dieting” throughout this interview, but it can be used almost interchangeably with “macro counting/tracking”, “if it fits your macros” and “iifym”. Regan: Macro tracking isn’t exactly “mainstream” among RDs right now. But so many fitness professionals are using it and its popularity seems to be growing. As an RD, why do you use Macro Tracking with your clients? What type of results have you seen? And how do these differ from approaches you might have taken in the past to achieve weight loss? Emily: I’ve found that offering flexible dieting in conjunction with behavior change coaching to be the perfect recipe for my clients to achieve their goals. Most people seek nutrition professionals after they’ve made all the changes they know to make but are still not seeing the results they want: maybe they’re not able to lose that 10-15 pounds sitting around their midsection, or they constantly struggle with digestive issues or highs and lows in their mood and energy. We all need a certain amount of proteins, fats and carbohydrates to feel vibrant, energized, and to support a healthy metabolism. Your body is counting macronutrients whether or not you are. In my experience, my clients are typically struggling to meet their protein and fat needs, which means they’re proportionately eating too many carbohydrates – though they don’t realize it. It’s also very common to see people eating far too few calories, and again, they don’t really know it. These typical eating patterns lead to common complaints (like I mentioned before) we see as nutrition professionals. I’ve found that tracking macros offers a way to help clients see how much protein, fat and carbohydrates they need. When they’re able to start eating enough of the right macros in the right balance for them, they see almost immediate positive results. Regan: What type of results have you seen? Emily: I typically work with my clients for 3 months, but sometimes up to 6 and 9 months. In that amount of time we are able to see drastic improvements in body composition; primarily dropping body fat while maintaining or gaining lean muscle. However, I am always most excited to see my clients make peace with food for good (Sidenote from Regan. I LOVE what she says here. It hits home). Flexible dieting is the only method I have found which offers the structure that people need, while also promoting choice and autonomy. I think it’s incredibly powerful to help someone achieve the “look” or aesthetic they want while living the life they enjoy at the same time. I’m interested in setting my clients up for success and essentially, I’d like to be the last nutrition professional they seek out. When clients “graduate” my services, they’re armed with the sustainable tools and approaches to make them feel empowered to take things into their own hands long into the future. Regan: And how do these differ from approaches you might have taken in the past to achieve weight loss? Emily: I’ve been using flexible dieting as a part of my coaching services since I went into private practice so truth be told, I haven’t tried other approaches to help clients make the lasting improvements to their body composition and athletic performance like I do these days. In my practice we focus on the relationships between nutrition, exercise, sleep and stress and I help my clients start to recognize the behaviors and patterns that support or inhibit them from reaching their goals. So while macro tracking is certainly a part of my methodology, it’s not always the dominating feature that leads to desired results. When I’ve worked in more traditional RD roles, I felt that using meal plans, the food guide pyramid or MyPlate as tools for clients were never super helpful or applicable to different food preferences or cuisines. Whether you prefer vegetarian or Paleolithic styles of eating, Mexican or Vietnamese cuisines, for example, flexible dieting allows you the freedom to eat the foods you prefer while meeting your nutrition needs and delivering the body composition results you want. Regan: Along those same lines, are you only using Macro tracking for “weight loss” with patients? A quick social media assessment shows that many people are macro tracking to actually “gain weight” to bulk up and start a “cut phase.” I’m curious about your thoughts on this as an RDN and how this may/may not fit into your practice. Emily: Some of the biggest proponents of flexible dieting on social media seem to be athletes and bodybuilders- so yes, a quick glance would definitely reveal language about how they eat to gain lean muscle or to lose body fat. I use flexible dieting to help my clients achieve a variety of different goals so their macros would reflect weight gain, weight loss, inches gained, inches lost, etc. I work with weightlifters, Crossfit athletes, endurance athletes, and regular people who generally want to feel healthier – and quite frankly just want to look good naked. In my experience, flexible dieting is one the of the most calculated and efficient methods to go about shedding unwanted body fat to reveal a lean, strong physique. So whether or not you’re a fitness enthusiast or a “regular person”, you can see how adopting a flexible dieting eating pattern might be attractive. What you might not see on social media is that it can also be one of the most cathartic and rewarding experiences for someone who has a history of trying to lose weight with traditional methods: gone are “yes foods” or “no foods”, short, bland and limiting food lists or a canceled social life. No more “chicken and broccoli life” – I like to say. I typically stay away from using words like “weight loss” because I think it ’s largely misleading. Many people couldn’t care less about the scale weight when they’re tightening notches on their belt, experiencing higher energy, sleeping soundly and attacking their workout routine with gusto. So while weight might be one measure of progress in our work together, I am typically using a mix of lifestyle factors, body measurements, and quality of life commentary from my clients to measure success with the program. Regan: How do you determine the Macro ratios you’re using with patients? Is there a set formula you use with all patients or does it vary based on their goals? Emily: I use the Mifflin-St. Jeor formula that takes into account gender, age, height, weight and activity level as a starting place. From there, I have learned through professional practice and client preference, how to tweak macro ratios to get us closer to their individual goals. Based on a client’s preference for fat-containing foods or past medical history indicating possible blood sugar issues, I might opt for a higher percentage of calories to come from fat macros than for someone who participates in longer endurance activities, for example. Regan: Do you only macro track the big 3 – CHO/PRO/FAT? Do you have any concerns that in a flexible diet model clients can meet their CHO through simple sugars and not focus on complex carbs? Emily: I only ask my clients to track the three macronutrients, but I do know some coaches that ask their clients to track fiber as well. By keeping an eye on fiber and setting targets for it, clients are mindful to eat their whole fruits and vegetables, as well as whole grains often. (Regarding concerns about simple sugars) Nope, no concerns at all. Simply put, it’s very hard to hit your protein, fat and carbohydrate prescription with junk food. My clients have health, body composition and athletic performance goals that are clearly established so while I encourage them to work simple sugars, junk foods, “bad foods” (however they want to label it) into their macro prescription without guilt, they find out very quickly how hard or uncomfortable it is to “eat around” those types of foods with plain chicken and broccoli, for example, because they decided to chow down Krispy Kreme donuts. In order to get to the place they want to be, they’ll need to prioritize meal planning, food prepping as well as restructure their environment in order to be conducive to the lifestyle changes they’re making. What kind of RD wouldn’t want their clients to struggle through the muck with the right tools and come out the other side having decided on their own to eat whole, real foods over processed, packaged or refined ones? Regan: Some of the commentaries I’ve seen about programs like IIFYM indicate the calories set by their “blueprint” often feel really high for the average person who has maybe been trying to “lose weight” in the past. IIFYM’s info seems to indicate the reason “why” their calorie/macros are so high is in an attempt to “reset” a person’s metabolism. Any thoughts on this and/or IIFYM in general? Emily: There are typically one of two things going on when someone comments that their macro prescription feels really high – as in the calories feel high and they feel like they’re eating “so much food”. One is related to chronically undereating in an attempt to maintain a low body weight or to lose weight prior to starting flexible dieting. We’ve been told that “eating less” and “moving more” are the keys to losing weight, and our clients hear this messaging loud and clear everywhere from our food advertising to health organizations. Quite frankly, I think this advice should be buried right alongside margarine on the island of misfit health recommendations.  Eating less and moving more makes you tired, cranky, hungry, frustrated and, if done chronically, will slow metabolism. So when someone starts on a flexible dieting eating pattern and they’re encouraged to eat 1800 calories, for example, up from the 1200 they might be used to, yes, that’s going to feel really high! Second is related to the types of food they might start to eat when they begin flexible dieting. Eating whole, real food proteins, healthy fats and carbohydrates is certainly more filling than processed, packaged and refined foods. Imagine switching from a granola bar for breakfast, low-calorie microwave meal for lunch, soup or salad for dinner with a few light snacks between meals. Suddenly while with flexible dieting you’re eating substantially bigger meals: 2-3 eggs in an omelet with vegetables topped with cheese, large salad for lunch with a full breast of chicken, sunflower seeds and avocado, maybe a stir-fry with ground turkey and rice for dinner – even some macros leftover for a bit of full fat yogurt topped with slivered dark chocolate. It becomes almost easier to reach for foods in their most natural form because most people want to be in control of all the ingredients and portion sizes in order to hit their prescribed macros for the day. So while they might work in some treats and sweets during the day, most people are eating more real, whole food, feeling full and energized between meals, and enjoying their fat loss journey.   That’s where my initial email exchange with Emily ended, but certainly not the end of the macro counting story. At this point, two years after this whole journey started I could probably produce an entire podcast just on what I’ve learned about myself through my work with Emily and through my embrace of counting macros. Instead, I’ll offer these 10 thoughts and save the rest for another day. 10 Lessons I Learned Counting Macros 1. Macro counting isn’t for lazy eaters. It requires thoughtfulness and a few math skills. I’m convinced “-free” diets (going “free” of some food or food group to lose weight) are so popular because they take a lot of the decision making out of choosing foods. “Decision fatigue” is a thing, so for some people, choosing what to eat based solely on what it “isn’t” or “doesn’t have” may seem easier. But it’s not necessarily healthier. With macro counting, you’re choosing foods based on what you’re hungry for and maybe, what macros you have left for the day. This last part is the “math” side of macro counting (and also, the part that would make some intuitive eating advocates cringe. Eating based on a few numbers left over in MyFitnessPal doesn’t exactly feel like letting your body do the guidance. But for me, if I chose well the rest of the day I didn’t really mind a little “boosting” of some additional macros to make everything line up numbers-wise. But that’s me.) 2. My “hunger” is more than a rumbling in my stomach. I’m not sure where over the last 30 years of dieting I lost touch with many of my hunger cues, but I’ve recaptured them, ironically, counting macros. I’ve always been good “waiting” to eat until I was hungry… or so I thought. I based hunger on that internal rumbling. What I realized during this process was that I was hungry a lot more of the time than I realized… moments when I would find myself thinking about food, craving sweet/instant energy foods, getting irritable on conference calls. Kylie (who is a strong advocate for Intuitive Eating) shares a good visual on her blog about the spectrum of hunger cues. Interestingly, on her scale “growling” shows up before irritability. I’ve found for me, that’s actually not the case. My deep internal hunger shows up last. So usually once I’m there, I’m well past being a fun person to be around. The reason I discovered this through macro counting is very honestly, based on how much more food I was eating from Day 1, I was eating at times I didn’t *think* I was hungry (i.e. the growling hadn’t started.) But I quickly realized how much better I felt when eating more and more frequently. 3. When you increase your fuel you can absolutely do more with your workouts. You guys know I’m no Crossfitter or powerlifter wanna-be. I’m just your average 40+ mom with two kids staking out my spot 3 to 4 times per week at BodyPump. After I started counting macros, I’ve been amazed at how much more energy I have throughout my classes. One of the best compliments EVER came when another mom in my class told me that I was inspiring her to work harder and try heavier weights, simply because she saw what I was doing. Me… totally un-athletic, not-a-badass Regan. 4. Eating more and working out feels so much better than eating less and being tired. This needs no further explanation. 5. I was eating a greater percentage of calories from fat than I realized, but not enough calories overall. I’ve believed for a while that whole fat dairy can be a part of a healthy diet. I love nuts and avocados. And salmon is one of my favorite foods. After a couple of years now of tracking macros and trying different ratios under Emily’s guidance, I’ve realized that a heavier percentage of calories coming from fat does seem to help regulate my blood sugar, hanger and general ups-downs BUT the MORE important parameter for me than what the ratios are is simply that I eat enough. Where many RDs seem to point to macro counting as a path to undereating, it has been THE EXACT OPPOSITE for me. It’s what helps me ensure I’m eating enough each day to feel good and fuel up. Period. 6. I was drinking wine every day partly because of my hunger. I used to get REALLY cranky on conference calls (read: I was hungry.) And I used to also get REALLY cranky at about 4:45 p.m. I always thought that meant “Hey… It’s nearly 5 o’clock. I need a drink!” But what I realize now was it’s more like “Hey… It’s nearly 5 o’clock. I need a snack… or better yet, dinner!” As I said earlier, macro counting is promoted as an “Eat/Drink Whatever You Want” flexible dieting plan. And at least with IIFYM, that includes alcohol. Within their plan they do a good job of explaining, rightfully so, that while drinking alcohol certainly doesn’t help boost your metabolism or promote gains in the gym, it’s not prohibited (Alcohol can have *some* health benefits, but it’s REALLY important to understand what they are and in what amounts those benefits apply). IIFYM instructs clients to account for the alcohol calories by assigning those calories as either carb calories or fat calories or a combo of the two. Remember what I said about math earlier? Case in point — When tracking macros, if you want to drink a 5-ounce glass of red wine and split it between your carbohydrates and fat, you’d estimate 125 calories, divided by 2, which gives you 62.5 calories for carbohydrate and fat respectively. Figuring the grams of each macro based on 4 calories per gram in carbohydrate and 9 calories per gram for fat leaves you with that 1 5-ounce glass of wine accounting for 15 grams of carbohydrate and about 7 grams of fat. That’s basically the equivalent of a piece of white bread with 1 1/2 teaspoons of butter. I’m not likely to sit down to 2 or 3 pieces of bread every night with a couple of tablespoons of butter. So why would I drink 2 or 3 glasses of wine night after night? (Aside from the fact that you feel like youneed drink after doing that math exercise, of course.)  7. My meals don’t have to be evenly spread out through the day. I tend to eat a big breakfast and then fly through the day without stopping for a lot of eating breaks. Sure, that may be its own issue, but I’m home alone during the day and working as hard and fast as I can. It’s when I’m eating breakfast in the mornings and eating dinner together as a family at night that I want to spend time enjoying a big meal. And I’ve decided “That’s okay.” That’s what works for me. That’s what makes me happy. My time alone eating doesn’t fill me up emotionally like my time with my family does. So I don’t want to put a ton of time/effort into it. That said, going skimpy on food during the day, means I have some catching up to do at night. Conventional wisdom would tell you this is going to wreak havoc on my metabolism, but I can say definitely, it hasn’t. In fact, just before the holidays this year I had some metabolic testing done at DexaFit in Atlanta (a podcast is coming up on that experience!) and it showed that my metabolize is actually SLIGHTLY HIGHER than predicted for a woman my age. THIS is something Emily have discussed at length — the notion that our bodies rebound much more easily than some nutrition- and fitness-gurus would have you believe. But it does require nourishing adequately, building muscle and adopting healthy behaviors. I sometimes think even my own profession has worked so hard to come up with “helpful tricks and tips” that we’ve created a bunch of arbitrary food rules that make people feel like they “have” to eat at certain times and “shouldn’t” eat at others. 8. It doesn’t matter if I eat late. It won’t make me fat. I’m gonna suggest here you forget everything you’ve read on those “get ready for your bikini body today” magazine covers. That whole rule of nothing after 6pm hasn’t held a bit of truth for me in terms of weight. While there are benefits to condensing your feeding window – those were discussed in The Intermittent Fasting Episode (Part II) – eating at night has simply not translated to weight gain for me. In fact, I’ve recently realized that eating a protein+fat rich snack before bed actually helps me sleep more soundly. Eating before bed doesn’t agree with some people, and that’s okay. I’m not saying you NEED to eat before bed. But those “never eat after dark” folks are only offering up that advice as a way to help you cut calories overall. 9. My sleep sucked and now it’s better. I’m not sure if I can attribute all of this to macro counting because I’ve made a lot of changes this last year that I think have helped my sleep — including quitting coffee and as mentioned earlier, drinking less wine (Be sure to listen to The Sleep Episode). Those two things alone will help you sleep better if you, too, are suffering from some less than ideal sleep patterns. But what I noticed happened when I started eating more calories is that I’ve been having more vivid dreams through the night and waking up having gone through periods of much deeper sleep. This whole thing is a little difficult to describe objectively, but I can honestly say I’ve been waking up feeling more rested. 10. There’s a whole world of people out there who want to eat better, feel stronger and be healthier. I am an RD who believes that macro counting may help *some* of those people. I know this last one is a little more philosophical than tactical, but I think it’s worth sharing, especially since I know many readers of this blog are RDs. I have concerns that we as a profession are increasingly unaccepting of differences of opinions and more importantly, different areas of practice. I no longer believe there is a one-size-fits-all approach to health. I’ve seen tons of posts over the last two years by fellow RDs mocking people who count macros or worse, suggesting that dietitians who incorporate these methods into their practice are doing a disservice and promoting diet culture by helping their clients and patients achieve their goals. I’m not saying that every macro counting plan is perfect or that every RD who is using it in his/her practice is. But I am saying – as I said earlier – that in my very humble opinion and personal experience, I can both love my body AND want to take steps to improve it using a tactic like macro counting. I’ve spent two years doing just that and I’m all the happier and healthier for it.

En este episodio hablo acerca de cuál es mi filosofía fitness, cuál considero que es uno de los problemas principales con la dieta flexible (If It Fits Your Macros) y te comparto 5 consejos clave para llevar a cabo una exitosa vida fitness.Sígueme en mis redes: Instagram @ m1guelrojas y http://nutrivolucion.com para más contenido.

Bestselling author Cristi Vlad comes on the Decoding Superhuman podcast for the second time to provide tips on the best and worst ways to get into ketosis. I guess there are many keto movements. Like for example, we have the keto carnivores. We have the vegan keto that you just mentioned. You have high protein keto you have people doing if I am you know which is If It Fits Your Macros and I guess that's not really a bad thing. I guess anyone can find their place within this keto space Cristi Vlad Who is Cristi Vlad? Cristi is a repeat guest on the Decoding Superhuman podcast. You can find his first episode here. Cristi Vlad holds a master’s degree in civil engineering. He’s self-taught in genomics, nutrition and biochemistry, machine learning, bioinformatics, cybersecurity, and rational thinking. Cristi is the author of seven books including Ketone Power and Periodic Fasting. Cristi Vlad’s utilizes the scientific method in his approach to experiments to limit logical fallacies and remove cognitive bias. He favors science-based medicine, which is actually different from evidence-based medicine. In research, Cristi looks for good evidence and solid arguments to support an ever-changing opinion. This method leaves him thinking fluid and flexible instead of fixed and self-limiting. Key Highlights on How (Not) to Keto [8:27] Does food quality matter for keto?  [13:15] Genetics and the Ketogenic Diet [14:00] Are microbiome tests worth the price? [17:00] APOe genotypes and fat choice [23:25] Ketone esters vs. Ketone Salts - which exogenous ketone is worthwhile? [29:29] The problems with fat bombs [33:00] The one pasta which may work in ketosis [34:00] Nutrient deficiencies and the ketogenic diet [38:15] Cristi's opinion of the ketogenic movement Resources Mentioned Periodic Fasting by Cristi Vlad Ketone Power by Cristi Vlad The Art and Science of Low Carbohydrate Living by Jeff Volek The Art and Science of Low Carbohydrate Performance by Jeff Volek Sponsor The sponsor for this episode is the ring on my finger. No, I’m not married yet. And frankly, before that ring, I hated wearing rings. But I must say the guys at Oura have done a great job. The ring allows me to track all sorts of crazy things about my sleep, including my resting heart rate, my deep sleep stages, my REM sleep, etc, etc. I really enjoy the feedback and allows me to make lifestyle decisions to become a higher performer. Let me give you an example. So prior to getting the ordering, I would fast essentially 16 hours after my last meal. It didn’t matter when that last meal was. However, when I look at my resting heart rate, and how that really correlates to my performance The next day, I know I want my lowest resting heart rate coming as soon as possible after going to sleep because that’s when all my recovery really starts. So what did I do? Well, it allowed me to adjust really when my last meal was before going to bed. So I have my last meal. Now, earlier in the night, I get better sleep, I get higher quality sleep. And I must say the next day feels amazing. So if you want to check out the Oura Ring and if you want to pick one up yourself, go to ouraring.com and plug in the code Boomer and you’ll get $50 off your order or 50 euros, depending on your jurisdiction. I really hope you enjoy the ring and on with the show. Disclaimer This information is being provided to you for educational and informational purposes only. It is being provided to you to educate you about health, healthy living, nutrition, genetics, performance, and as a self-help tool for your own use. It is not medical or psychological advice. Virtuosity LLC, doing business as Decoding Superhuman, is not a doctor. Virtuosity LLC is not treating, preventing, healing, or diagnosing disease. This information is to be used at your own risk based on your own judgment. For the full Disclaimer, please go to https://decodingsuperhuman.com/disclaimer. See acast.com/privacy for privacy and opt-out information.

Dr. Layne Norton joins us at the MI40 Gym to share from his wealth of nutrition knowledge.  Dr. Norton and Ben jump right in discussing what its like to work on social media and Layne’s sometimes “abrasive” approach.  From there the conversation moves to metabolic flexibility, whether carb to fat ratio matters as much as some think it does, wether a high fat diet really helps you lose weight and of course If It Fits Your Macros.  Stay tuned until the end to hear how Dr. Norton’s thought process has evolved over the years and where he plans to head in the next five. This podcast is brought to you by the MI40 Nation.  If you haven’t been over to our members site you are missing out on the best information out there teaching you how to train for YOUR body.  Head over to MI40Nation.com or HypertrophyMastery.com to see what all the hype is about. Highlights Ben and Dr. Norton discuss his polarizing status in the fitness community. Dr. Norton talks about the evolution of his thought process. Is insulin sensitivity all its cracked up to be? After protein does your level of carbs vs fats really matter for changing your body comp?  

Anita and Camille walk you through our Fitness Journies and speak about the differences in our prep(Structured vs not), what our on-season and off-season look like in terms of fitness. We also touch on If It Fits Your Macros and how to find balance with eating. Camille shares about her experience with solving issues with food, the scale and body image and Anita shares how she prepped herself and based her prep off of how she felt.

What is flexible dieting? The nutritional philosophy that there is a certain amount of protein, carbs and fats that we need to consume each day in order to reach a certain goal whether that be muscle gain, fat loss or simply to simply to maintain your current shape. Some people also refer to flexible dieting as ‘IF IT FITS YOUR MACROS’ which is short macronutrients. Macronutrients is the umbrella name for protein carbs and fats. Therefore, the theory is you can eat pretty much anything, as long as it fits your daily macro targets. - Normally I hear a lot of about calorie counting. How is macro counting different and why is it better to count my macros instead of calories? - Common misconceptions o Flexible dieting means eating nothing but junk food o Flexible diets have no structure o People who follow flexible dieting are lazy - What are the pros of flexible dieting? o No foods are off limit o No good and bad foods o Improve your relationship with food o Its easier to have a soc

If we're going to seek out the advice of another, we need to make sure they're a person who can be trusted. This is especially true when trusting them with something as valuable to us as our health and fitness. Today's guest on the podcast is a man that fits this description. His name is Alexander Juan Antonio Cortes. Alexander is an experienced personal trainer and online fitness coach. He writes (and speaks) with honesty, conviction and authority. After interacting with him on Twitter for several months - and reading his email newsletters - I knew he was someone I wanted to bring on the podcast to provide today's men with the direction and motivation needed to align their health and fitness with their innate masculinity. Today's podcast is full of actionable content that will be useful for men no matter where they're at along the spectrum of health and fitness. Show Highlights: - The most prevalent myths related to training and nutrition being perpetuated today - Why there's no such thing as eating too much protein - How many grams of protein guys need to maximize growth and recovery - What benefits you can expect from intermittent fasting - Why most men should avoid an "If It Fits Your Macros" approach to nutrition - How to time your carbohydrate intake throughout the day to promote more efficient fat loss - How to determine your individual capacity for muscle growth - The simple calculation for finding your daily maintenance calories - How to deal with fat loss plateaus - Why most marathon runners have skinny-fat bodies - The right way to think about supplements - The one thing that keeps most guys from building a fit, healthy, masculine body The posting for this podcast can be viewed at: http://www.MasculineByDesign.com/masculine-fitness-for-men-with-alexander-juan-antonio-cortes/ Visit Alexander's Blog: AlexanderJuanAntonioCortes.com Follow Alexander On Twitter: @AJA_Cortes If you enjoyed this podcast on Masculine Fitness for Men, please take a few seconds to leave the Masculine by Design Mancast a 5-star review on iTunes and share this posting on social media. These are the best ways for you to pay it forward and help me reach more men with the message of masculinity. It will only take a minute of your time and you'd be doing me a huge solid.

You can gain just as much weight eating gluten-free cupcakes as you do eating gluten-filled cupcakes. We don’t want the latest marketing trend to be the demise of your health and fitness goals. Though many gluten-free efforts mean well, as with anything, marketers can really mess things up. They’ll take a good wholesome idea and you turn it into a tactic. Gluten-free options came into play to enable folks with gluten sensitivities to still enjoy some of their favorite comfort foods. Then more gluten-free options hit the market to meet the demand of people finding out the big potential downsides of eating gluten. The next thing you know there’s a gluten-free label slapped on everything from soups, to salads, to potato chips, and pizza. I think I even saw someone sipping a gluten-free bottle of water the other day. You’re about to get an in-depth look at the gluten-free phenomenon (and where our initial good intentions may have gotten off track). Plus, we’re covering some of the basics of the If It Fits Your Macros movement that’s hotter than men’s rompers right now. It’s said that many things come into our lives for a reason, a season, of for a lifetime. When it comes to diet and nutrition we have to be able to roll with the punches and identify which thing is which. Today is all about adding more tools to your superhero utility belt to make the best decisions for yourself and the people you care about. Just click play, take good notes, and enjoy! In this episode you'll discover: Why reviewing something multiple times can be so powerful. The benefits and potential downside of following IIFYM (If It Fits Your Macros). The #1 component of any successful diet (this is important!). How the glycemic index of your meal affects your satiety hormones. Why relationships can go sour because of dieting drama. How micronutrient ratios play into satiation and long-term diet success. How a protein-centric breakfast vs. a carb-centric breakfast can affect your body weight. The interesting impact that removing gluten has on non-celiac test subjects. Why wheat is able to affect our brains so easily. What’s actually in wheat that causes many of the health problems seen today. The 6 big reasons why eating gluten-free can be dangerous. How quickly a fast food diet can negatively impact your gut microbiome. Why resistant starch is a critical part of optimal human nutrition. Why an actual behavior change is foundational for recovering and improving our health.   Items mentioned in this episode include: Onnit.com/Model

Podcast Episode 82 Show Notes This week on the Propane Podcast Jonny and Yusef are joined by Coach and prolific researcher & author Menno Henselmans of Bayesian Bodybuilding. They discuss his approach to evidence based content, problems with If It Fits Your Macros, Alcohol and Metabolic Damage. https://www.youtube.com/watch?v=eG9UjT4GccU&feature=youtu.be If you like the Propane Fitness Podcast we'd love it if you'd subscribe and give us a review on iTunes. Time Stamps 01:17      Introducing Menno Henselmans, former Business Consultant & Statistician turned bodybuilder and coach. 03:55 Menno's approach to on-line coaching and innovative, evidence based content. 09:12 Menno's justification for lower protein consumption & critique of supplement companies. 14:23 Thoughts on IIFYM, Nutrient timing and Cholesterol. 26:30 How vegans and vegetarians can optimise their diet for bodybuilding. 32:00 What Menno has learned from mistakes made over the last 5 years. 40:01 Jonny & Menno's opposing views on stretching and mobility. 47:41 Effects of aggressive dieting and Metabolic Damage. 52:56 Thoughts on Alcohol and its implications for protein synthesis and energy mitigation. 60:02 Menno on stimulants - Caffeine, Pre-workouts and GHB 75:15 Wrap up and references.   References Bayesian Bodybuilding Menno on Instagram Bayesian Bodybuilding on Facebook The Minnesota Starvation Experiment Propane Picks Week Ending Sunday 21/05 It's that time of the week again where we sift through the best of the Fitness and Productivity articles for your reading, viewing and listening pleasure. If you'd like to be considered for the picks list or would like to write for us then shoot us a message, we'd love to hear from you! Our Top Pick this week is: The JuggLife: Ed Coan | Greatest Of All-Time - Juggernaut Podcast. Team Juggernaut are joined by possibly the greatest powerlifter of all-time, "The Goat" Ed Coan. They discuss his training and the current state of World Powerlifting. The rest of the list is pretty awesome too! Don’t Worry About Lifting Technique - Pain Science My Favourite Thought Exercise: Fear-Setting - Tim Ferriss Reflecting on Five Years Studying Protein - Eric Helms, Stronger by Science Small Actions, Huge Impact - Zen Habits Growth vs. Fixed: How The Right Mindset Can Take You Farther - Girls Gone Strong You’re Supporting the Get Rich Quick Schemes of 21 Year Olds, and it’s Ruining Fitness - Lee Boyce Training 3DMJ Podcast #51 - Motivational Mindsets How To Be More Productive by Working Less - Mark Manson Fit Shaming is Worse for Women - James Fell, Body For Wife

I sit down with writer and strength coach Bec Chambers from the Athletes Authority and we go deep discussing her personal battle to overcome an eating disorder (which had me fighting back tears at times). She fills us in on how complete vulnerability got her blog ‘I Like to Lift Things’ to transform from a readership of her family and close friends to over 70,000+ per post. We also tackle a bunch of topics like the pros and cons of If It Fits Your Macros, how to conquer the male ego and tips on how to stop constantly comparing yourself to people you see on social media. Follow Bec below https://iliketoliftthings.com/ https://www.instagram.com/becchambersfit https://www.youtube.com/channel/UCq9GjVUMu8SYxY9EHjWpqMw

Ali Groves talks the weight-loss and fitness technology she used to achieve her weight loss goals. Show Notes: MyFitnessPal, app available for Android and Apple Garmin Vivofit HR MyMacros+ app available for Android and Apple If It Fits Your Macros (IIFYM) What Are My Macros (WAMM) StrongLifts 5x5 app available for Android and Apple BodyBuilding.com Ali is on MyFitnessPal as ali_groves31 Want to be on the next episode? You can! All you need is the willingness to talk about something technical. Theme music is "Crosscutting Concerns" by The Dirty Truckers, check out their music on Amazon or iTunes.

In this podcast I interview the one and only...the inimitable Lyle McDonald. Lyle is a health and fitness researcher and writer, and I have to say, one of my favorite authors in the space. He’s the first person that I found in my journey whose work really resonated with me, so it’s pretty cool to sit down and chat fitness with him. What I like most about his work is not just that he really knows his stuff and deals with subjects very holistically, he also does a fantastic job breaking down dense, complex subjects in terms that anyone can understand. In this interview, we talk about a subject that has consumed much of Lyle’s life for the last year and half or so, and that’s female fat loss. Specifically, he breaks down how things differ between men and women in the realm of losing fat, and especially when we’re talking about getting really lean. As Lyle points out, the fundamentals like energy and macronutrient balance are what they are, but the strategies that work beautifully for men wanting to get shredded won’t necessarily work as well for women. In fact, you can count on them being far less effective, and Lyle dives into why, and what you women can do to squeeze the absolute most fat loss out of your diet and training. I hope you like the interview! 7:20 - How are women different from men? 25:34 - What are your top tips for better results in losing weight? 35:04 - Tips on the exercise component of weight loss. 40:58 - What is a refeed and does it help? 46:51 - Do flexible dieting and "If It Fits Your Macros" help? 1:22:49 - Where can people find you and your books? Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/

In this Q&A Episode, Team Renegade Members Jack Penner and Gary Deagle join me as we answer your questions. We discuss… - Tips for overcoming depression, transforming your mindset, and creating a meaningful life.  - How to train for obstacle course races - Jay’s greatest failures and what he learned from them - Navigating the path to becoming an entrepreneur - Whether or not you should follow “If It Fits Your Macros.”   This episode is brought to you by Onnit Total Human Optimization. Get your Shroom Tech Sport, Alpha Brain, Hemp Force and more incredible supplements and fitness equipment at onnit.com/Renegade. And use the coupon code "Renegade" at checkout to save 10%.      This episode is also brought to you by Renegade Roasting Co. This is the ultimate pre workout drink to fuel your training and increase your performance. Every bag purchased provides one person with clean water for two years. Go to RenegadeRoastingCo.com now for the best tasting coffee anywhere. 

Q&A once again! In this episode Sal, Adam & Justin answer your questions (@mindpump on Instagram) about body fat testing and the accuracy of bioimpedance, warming up to perform a heavy single rep and how fiber recommendations affect the If It Fits Your Macros conversation.

In this podcast I talk about the "If It Fits Your Macros" style of dieting--what it is, how it works, and what I do and don't like about it--as well as why I think being able to be a good "grinder" gives you a huge advantage in life (27:25). ARTICLES RELATED TO THIS PODCAST: How to build muscle and lose fat at the same time: http://www.muscleforlife.com/build-muscle-lose-fat/ High-fat dieting: http://www.muscleforlife.com/clean-eating-and-weight-loss/ How to make a meal plan: http://www.muscleforlife.com/healthy-meal-planning-tips/ The truth about sugar: http://www.muscleforlife.com/sugar-facts/ The Definitive Guide to the "If It Fits Your Macros" Diet: http://www.muscleforlife.com/what-is-if-it-fits-your-macros-and-does-it-work/ My supplement recommendations: http://www.muscleforlife.com/recommendation/supplements/ Want to get my best advice on how to gain muscle and strength and lose fat faster? Sign up for my free newsletter! Click here: https://www.muscleforlife.com/signup/